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Training Log Archive: AlistairH

In the 31 days ending Dec 31, 2018:

activity # timemileskm+m
  Running17 10:34:43 75.25(8:26) 121.11(5:14) 463
  Strength and Conditioning2 20:00
  Total17 10:54:43 75.25 121.11 463
averages - weight:84.9kg

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Friday Dec 28, 2018 #

Running 25:00 [1] 5.0 km (5:00 / km)

Sunday Dec 23, 2018 #

Running 25:00 [1] 5.0 km (5:00 / km)
weight:85.9kg shoes: Gel 1000s Blue-ish

More short easy treadmill. Left knee a bit sore to begin with but warmed up, no damage done hopefully.

Strength and Conditioning 10:00 [1]

Knee did object to leg extensions a bit so stopped short.

Saturday Dec 22, 2018 #

Note
(injured) (rest day)

Friday Dec 21, 2018 #

Note
(injured) (rest day)

Thursday Dec 20, 2018 #

Running 2:15:00 [1] 25.8 km (5:14 / km)
shoes: Gel 1000s Blue-ish

So, obvs a good idea to do my longest run for ages. Trotter Wassail.... had a good evening but really shouldn't have kept going to RD's falt at the end. A couple of miles from the end (after singing at Hunters Bog at 2am) my left knee got very sore - the familiar runners knee pain. I'd better take a couple of days off I don't want that back.

Wednesday Dec 19, 2018 #

Note
(injured) (rest day)

Trying to recover.

Tuesday Dec 18, 2018 #

Running (Treadmill) 12:00 [3] 2.5 km (4:48 / km)
shoes: Gel 1000s Blue-ish

Treadmill, was going to do a tempo session, did 10 min easy warm up, turned treadmill to 14.5kph and right calf went within a couple of minutes. Stopped.

Monday Dec 17, 2018 #

Running (Treadmill) 30:00 [1] 5.6 km (5:21 / km)
shoes: Gel 1000s Blue-ish

30 mins rather than 25, everything fine-ish, still a bit sore from last Thursday.

Sunday Dec 16, 2018 #

Running 30:00 [1] 5.8 km (5:10 / km)

Saturday Dec 15, 2018 #

Running 37:00 [1] 5.93 km (6:14 / km) +128m 5:38 / km
shoes: Gel 1000s Blue-ish

Easy run on very cold day, up Craiglockhart hill and up Morningside Rd, stopping to buy cheese. Legs still very sore from Thursday.

Friday Dec 14, 2018 #

Note
(rest day)

Legs destroyed!

Thursday Dec 13, 2018 #

Running intervals 1:00:00 intensity: (20:00 @1) + (40:00 @5) 11.78 km (5:06 / km) +100m 4:53 / km
shoes: Gel 1000s Blue-ish

Very hard TT session, Sarah as guest captain, in pairs one person runs to first lamppost, next person runs to the one past that (ie 2 lamppost spacings), repeat entire length of meadows, double lampposts on way back, all x3. About 81 sprints in all I think. Absolutely dead by the end. Great strength work though and felt like I was running OK although my legs will suffer for a couple of days.

Wednesday Dec 12, 2018 #

Running (Treadmill) 25:00 [1] 5.0 km (5:00 / km)
weight:85.1kg shoes: Gel 1000s Blue-ish

Felt OK I suppose.

Tuesday Dec 11, 2018 #

Running intervals 45:00 intensity: (30:00 @1) + (15:00 @5) 6.5 km (6:55 / km) +80m 6:31 / km
weight:85.6kg shoes: Gel 1000s Blue-ish

5 x flat sprints IP, 4 x hill reps CBA in 58”. Seemed ok, will build up.

Note

Sports massage in evening.

Monday Dec 10, 2018 #

Running 25:00 [1] 5.0 km (5:00 / km)
shoes: Gel 1000s Blue-ish

Achilles getting better all the time.

Sunday Dec 9, 2018 #

Note
(rest day)

Saturday Dec 8, 2018 #

Running warm up/down 6:00 [1] 1.0 km (6:00 / km)
shoes: Mudclaw 300 (Blue)

Running 37:37 [3] 8.9 km (4:14 / km) +75m 4:03 / km
shoes: Mudclaw 300 (Blue)

East District XC Champs @ Balgownie, Aberdeen. (136/195, +37.7%, 57th vet, +26.7%) Although spending 5.5 hours driving for 5.5 miles may be a little overenthusiastic, I did rather enjoy this. Felt quite good, much better than recent weeks, and ran better. Beat Ivor this time (after 1 min back at recent races). Outsprinted at end by IanM. Some people were complaining it was just a ran around some grass field but I rather like that at the moment, it's nice being able to run as fast as I can without smashing my achilles to bits on a harder surface. And there were some hills.

Friday Dec 7, 2018 #

Note
weight:84.3kg (rest day)

Thursday Dec 6, 2018 #

Note
weight:84.3kg (rest day)

Wednesday Dec 5, 2018 #

Running 25:00 [3] 5.0 km (5:00 / km)
shoes: Gel 1000s Blue-ish

Easy treadmill running except 10 min @ 14.1 kph. Feeling good.

Tuesday Dec 4, 2018 #

Running intervals 35:00 intensity: (28:00 @1) + (7:00 @5) 6.0 km (5:50 / km) +80m 5:28 / km
weight:84.3kg shoes: Gel 1000s Blue-ish

Lunchtime run with some sprints, OK, not many, 4 x 80 paces in IP then 3 x usual sprint up CBA, 55", 56", 61" and sort of losing it. Felt OK but little endurance,

Monday Dec 3, 2018 #

Running 25:00 [1] 5.0 km (5:00 / km)
shoes: Gel 1000s Blue-ish

Sunday Dec 2, 2018 #

Running (Treadmill) 35:00 intensity: (15:00 @1) + (20:00 @4) 7.2 km (4:52 / km)
weight:85kg shoes: Gel 1000s Blue-ish

10 mins treadmill, 20 mins @ 14.1kph, 5 min warm down. Knee fine, achilles only moderately sore. If I can do 20 mins threshold regularly and some hill reps some other times I can get reasonably fit so that's progress I guess. Although it wasn't threshold. My HR was 149 after 15 mins so not close, it just feels like it. My "%age of threshold I can sustain" stat must only be able to go up from here.

Strength and Conditioning 10:00 [1]

Saturday Dec 1, 2018 #

Running 22:06 [1] 4.1 km (5:23 / km)
shoes: Gel 1000s Blue-ish

On tarmac round the Craiglockhart block. Felt pretty good. Achilles seems to be coping although still sore so still don't think I should do more.

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